Catgirl s journal

[catgirl]

Hi everyone! I have just discovered this forum and immediately fall in love! What a great way to learn more, share experiences and, most important, stay motivated! Well, I ll try to post my training and diet here on a daily basis, and I m expecting some feedback from you all.

To start, let me introduce myself. Almost 25 yrs, work as an air traffic agent at an international airport, running all day trying not to delay the flights… yes, I burn a few cals at work… I train weights for more than 5 yrs, but the diet has always been the big issue, as for the most of you, I suppose… Besides, is really hard to have a nice, nutritious meal at work. Sometimes, I don t even have 5 minutes to eat!

Anyway, I'm already muscular, but have some bodyfat I have to loose. I m currently 130 lbs at 5’4, and, I think, 21-22% bf. My current diet is 1500-1600 kcal, 40:40:20 (carbs: prot:fat). My immediate goal is reaching 16-17% bf, maintaining my muscle…
My weight training is usually 4 to 5 days a week, and cardio 30 minutes a day after weight training, 3 to 4 days a week. I ve been away from the gym for the past 2 months, due to illness and boredom, and now that I m back, my training will be light for the next 2 weeks or so, depending on how I m feeling.

Well, that s all for now!

[catgirl]

Today was my returning to the gym. It s incredible the loss of strength in 2 months! I felt so weak… but really happy in the end! I trained back and biceps. I will not write down the reps, because it is usually the same, 3 series per exercise, reps between 8 and 12, depending on the exercise and muscular group (except for calves, forearms and abs, more reps).

Wide-grip pulldowns behind the neck - 35-35-40 kg (before the 2 month break, 45-50 kg...)
One-arm dumbbell row – 10-10-12.5 kg (before 15)
Barbell curl – 13-13-16 kg
Alternated hammer curl – 7.5-7.5-7.5 kg
10’ cardio

I used to write down my diet on fitday.com, but haven t start to do that yet, next week only…

[catgirl]

Chest, shoulders and triceps today.

Barbell bench press – 20-20-20 kg (ok, my chest couldn’t be worse! My maximum weight on bench press used to be 50 kg but today those 20 really hurt…)
Cable crossover – 5-5-5 kg
Side lateral raises with dumbbells – 5-5-5 kg
Triceps pushdown – 10-15-15 kg
Crunch machine – 25-30-35 kg

[catgirl]

Leg’s day – the worst for me… Training again with my partner, who missed me a lot during my time off.

Standing calf raises – 5 series x 15 reps, 5 kg (I know, 5 kg is ridiculous…)
Leg extension – 20-20-20 kg
Leg press – 80-80-100 kg (before, 140-160 kg)
Squat – 20-20-20 kg (just the barbell)
Seated leg curl – 25-25-25 kg
Standing leg curl – 10-5-6- kg (by this time my hamstrings were really in pain…)

Today was a cheat day for diet! Spaghetti alla bolognesa for lunch, before training and for dinner… oh, and my breakfast was chocolate cake…). Tomorrow the gym is closed. I’ll probably stay at home cleaning… burning a few more calories…

[catgirl]

I don't understand why every time I write an exclamation mark, what appears is an interrogation... well, must be the european computer...

Today is off for training and probably diet, given that I'll be spending the entire day away from home, exploring the nature, with husband (not really my husband, we're not married, but we live together and share everything, so what's the difference?).

I have a question for you. Everytime I diet, or try to, I start planning the meals for the day the day before, but immediately get bored, because it is so difficult to stick with the plan... I never no what the day will bring. How do manage this? Do you plan the meals as well and stick with the plan? This is the most difficult part for me to do...

[catgirl]

Yes, now I know!! It was the copy paste from word...

[Pilar]

hello, and welcome...

regarding food: Personally, I have a "one day at a time" approach to my food plan. That's the only way I can stay on it. I'm sure you already know that diet is 80% of the equation for a sucessful training regimen, so needless to say it's very important for an athlete to eat right on target for the individual's needs. I plan my day's meals , write them down, and pack them if I need to be out of the house. My meals come with me always. It has brought about wonderful sucess for almost 2 years.
Peace, Pilar

p.s. you can check my journal at PHB's journal.

[catgirl]

For the first time in my life, I was able to plan the meals for the entire day! It took me almost half an hour, adding and subtracting foods on fitday.com, but I think I did it!

meal 1 (0900) - 328 kcal - 39 carbs - 38 prot - 3 fat

weight training

meal 2 (1200) - 217 kcal - 17 C - 34 P - 2 F

meal 3 (1330) - 517 kcal - 61 C - 42 P - 10 F

meal 4 (1630) - 151 kcal - 13 C - 3 P - 10 F

meal 5 (1930) - 323 kcal - 24 C - 34 P - 8 F

TOTAL - 1536 kcal - 154 C - 151 P - 33 F (39:41:20)

I'll be working from 3 pm till midnight, so I'll probably have to include meal 6... maybe a protein shake, but that way my protein intake would be very high (180 g)...

[catgirl]

Things never happen the way I expect them to... woke up late, didn't go the gym this morning, and had to go shopping for food...

However, I've been able to eat right, according to my plan:

meal 1 (11h30) - protein shake
meal 2 (13h30) - chicken w/ white rice and carrots

and for the rest of the day:

meal 3 (16h30) - banana, walnuts (my diet has always been low on fat, so now I'm trying walnuts to compensate the lack of fat in the other meals)
meal 4 (19h30) - chicken w/ white rice and carrots
meal 5 (22h30) - protein shake (I would prefer a real meal instead of protein shake, but I'll be working, so it's the best I can get)


Totals:

1594 kcal
173 C (43%)
149 P (38%)
33 F (19%)

[catgirl]

Today's nutrition:

1741 kcal - too high, lots of rice today
203 C (46%)
147 P (34%)
39 F (20%)

There are still 3 more meals to go, but these are the totals for the day, approximately...

Today's workout will be chest and biceps, and a little cardio in the end.

I'll post later how it went.

[catgirl]

Here are the correct totals for today:

1560 kcal

184 C (46%)
114 P (30%) - too low
42 F (25%) - too high

The workout went ok; I trained chest, biceps and calves, and no cardio at the end, given that tomorrow is leg day and I want to give my muscles plenty of rest.

barbell incline bench press 20-20-20 kg
barbell bench press 20-25-25
incline dumbbell flyes 7.5-7.5-7.5
alternate incline dumbbell curl 7.5-7.5-7.5
cable hammer curls w/ rope 10-10-10
concentration curls 7.5-7.5-7.5
standing calf raise - 6 series x 15 reps, don't remember the weight

[catgirl]

I ate a brownie today at work... I was so hungry!!!
I dont'n know what is going to happen tomorrow, the immigration services are on strike, the aeroport will be a chaos... Probably a cheat day tomorrow...
Well, I'll post today's meals and training later.

[catgirl]

Today's nutrition:

1659 kcal
195 C (46%)
132 P (32%) - too low
38 F (21%)

Today's workout - legs - very light training, without partner

leg extension
hack squat
aductor
abductor

I bought 2 protein bars for tomorrow... my protein intake is very low...

[catgirl]

Today's nutrition (I hope):

meal 1 (0600) - protein bar
meal 2 (1000) - 1 banana
meal 3 (1200) - 2 oz cheese
meal 4 (1400) - chicken with white rice
meal 5 (1700) - protein shake and 1 banana
meal 6 (2100) - chicken, carrots
meal 7 (2300) - 8 egg whites

totals:

1540 kcal
148 C (38%)
153 P (41%) - good!
35 F (21%)

Today's workout:

shoulders, triceps, cardio

[catgirl]

Yesterday I measured by body fat. Here it is...

125.7 lbs
21.6% bf

Now it is time to set my goals. Well...

- to lose 4 lbs of fat, to reach 18% bf, in 1 month; it's realistic right? it's 1 lb per week.

I haven't been doing much cardio, it's true... Next week I'll try to hit this point. Now I'm concerned with getting back with my weight training and getting used to the diet and all it implies (weighing food, carrying the food with me, etc...)

[catgirl]

This week I've been pretty busy, so no time to post meals and workouts. However I went to the gym and ate the rights meals all week (not considering a chocolate ot two...).
I'll try to post everyday next week, but my time is really scarce...

[Tyciol]

If 130lbs with 21% bodyfat is muscular, how tall are you exactly?